Dumbbells can exercise the muscles of the body, and different parts can get good exercise through different dumbbell movements, which fully activates the muscles of different parts of the body and makes the muscles stronger and fuller. Dumbbell exercise parts: gluteus maximus, hamstring, quadriceps femoris, abdominal muscles, shoulders! Dumbbells exercise muscles in body parts:

1, bending dumbbell bird, target muscle: deltoid back muscle!

2, dumbbell side flat shoulder, target muscle: deltoid muscle! ?

3, limb dumbbell push shoulder, target muscle: deltoid muscle!

4, dumbbell front flat lift, target muscle: deltoid toe!

5, oblique dumbbell clip chest, target muscle: rotator cuff muscle group pectoralis major!

Muscle growth requires not only exercise, but also adequate intake of protein. The interval time of dumbbell exercise is determined according to different parts of exercise. Such as large muscle groups: chest, back and legs, practice for 72 hours a day.

Exercise small muscle groups: arms and calves, rest 24 hours a day. Generally, you have to do 4 to 5 movements, and one group does 8 to 12 movements. For example, chest push today, hunger tomorrow and shoulder push the day after tomorrow. Don't finish it in one day. The average person's muscles grow every 48 hours, and the initial effect will be seen after three months. It will be more obvious after half a year, and it will change a lot from one year to two years. But it must be guaranteed for about an hour and a half every day, not every day.